Training Log Archive: mgbIn the 7 days ending Feb 20, 2011:
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Sunday Feb 20, 2011 #
1 PM
Running long 1:21:20 [4] 9.82 mi (8:17 / mi) +167m 7:52 / mi
rhr:52 slept:8.5
This was a pretty momentus run for me today. First, the run is the 1 year anniversary (1 day off, but Sunday to Sunday) of when I started to run again after 10+ years of not doing any significant exercise.
Secondly, the run itself was awesome. My previous record on this route was 1:26:35, so I improved the time with over 5 minutes. I was able to start out with a great pace, and I was able to just keep it going. It was a pace I didn't think I would be able to do for another few months. I slowed down in the last couple of miles, but there are also some significant uphill at that point as well. It was just a fantastic run. It is actually a faster pace than I have been able to do on my 6.6 mile route.
Secondly, the run itself was awesome. My previous record on this route was 1:26:35, so I improved the time with over 5 minutes. I was able to start out with a great pace, and I was able to just keep it going. It was a pace I didn't think I would be able to do for another few months. I slowed down in the last couple of miles, but there are also some significant uphill at that point as well. It was just a fantastic run. It is actually a faster pace than I have been able to do on my 6.6 mile route.
Saturday Feb 19, 2011 #
11 AM
Running 35:17 [2] 4.13 mi (8:33 / mi)
rhr:52 slept:7.5
A slightly faster run than easy run. Still feeling the 5k exercise I did last Thursday, slowly loosing up over the run.
Friday Feb 18, 2011 #
Note
rhr:56 slept:6.0 (rest day)
Regular rest day.
Thursday Feb 17, 2011 #
8 PM
Running 23:26 [4] 3.1 mi (7:34 / mi)
rhr:56 slept:8.0
Got to the gym later than normal due to a lot of stuff at work. Did a 5k at the treadmill at a pretty fast pace, trying to improve my speed.
Strength 25:00 [2]
45-degree Hyperextension - 25 lbs, Bench Press - 95 lbs, Shoulder Press- 60 lbs, Rotary torso - 33 lbs, Dumbbell Curl - 2x25 lbs, Abdominal Machine - 95 lbs,
Wednesday Feb 16, 2011 #
4 PM
Running intervals 37:22 [2] 3.6 mi (10:23 / mi)
rhr:56 slept:6.5
My biggest weakness is speed, so I am stepping up my speed work. So I started doing some intervals today across two blocks in my neighborhood, measuring 466 yards according to the GPS. Warmed up for 1.5 miles first and then ran the intervals in:
1:37 min => 6:18 min/mile
1:32 min => 5:59 min/mile
1:32 min => 5:59 min/mile
1:32 min => 5:59 min/mile
So not the fastest in the world. I would be very happy if I could get that down to 1.26-1:27, 5:30 min/mile.
I don't have a great running form at that speed, so I need to improve that. To get a good step and kick-off.
This is the first week I am trying to get to a 6 day exercise week as well.
1:37 min => 6:18 min/mile
1:32 min => 5:59 min/mile
1:32 min => 5:59 min/mile
1:32 min => 5:59 min/mile
So not the fastest in the world. I would be very happy if I could get that down to 1.26-1:27, 5:30 min/mile.
I don't have a great running form at that speed, so I need to improve that. To get a good step and kick-off.
This is the first week I am trying to get to a 6 day exercise week as well.
Tuesday Feb 15, 2011 #
7 PM
Running 51:38 [3] 5.37 mi (9:37 / mi)
rhr:54 slept:7.5
CSU training in Newton. Orienteering on a BC campus as well as an adjoining park. Discovered quickly that the conditions off trail where not conducive to good training, so stuck to the roadways after some failed attempts running through the snow.
Monday Feb 14, 2011 #
6 PM
Cycling 20:00 [3] 4.05 mi (4:56 / mi)
rhr:56 slept:7.5
Active recovery after my long run.
Strength 30:00 [3]
Sit-ups - 25lbs, 45-degree Hyperextension - 25 lbs,Side 45-degree Hyperextension - 25 lbs, Pec Fly - 90 lbs, Back Fly - 60 lbs, Pull down (cable) - 60 lbs, Rotary torso - 33 lbs, Seated Row - 90 lbs, Abdominal Machine - 90 lbs, Lat Pulldown - 80 lbs